We are in the isometric phase. Here, the focus is on holding the lift in a typical position of struggle or weakness before completing the lift. This phase will help you overcome sticking points by strengthening the muscles needed to lift the weight in that particular position.  For the deadlift we will pause below the knee, on the way up. Part 2, Athletes should aim to move through this workout at their maximum sustainable pace. The biggest notable here will be the heavier front squats. Let's make the main focus getting these completed in as few sets as possible each round.

Score | Time to complete work. Add 1s per rep not completed if time capped.

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Deadlifts | 1:30 or less each round.

Pull-Ups | 1:00 or less each round.

Front Squats | 1:30 or less each round.

Push the earth away 

In the deadlift, push, don't Pull. Remind athletes that the deadlift is a push movement with the legs, not a pulling movement with the back.

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DEADLIFTS

Reduce Loading 
Reduce Reps
Sub Dumbbells or Kettlebells
Good Mornings
Kettlebell Sumo Deadlift

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PULL-UPS

Reduce Reps
Banded
Strict
Ring Rows
Alternating Dumbbell Plank Rows

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FRONT SQUAT

Reduce Loading
Reduce Reps
Sub Dumbbells
Sub Kettlebells
Sub Goblet Squat
18 Air Squats

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Athletes can partner or group to share barbells for the lift portion.

It will flow best if each athlete has their own barbell for the metcon. 

Athletes should think about breaking up the deadlifts early and intentionally to save our grip for the pull-ups and legs for the front squats. Quick, planned breaks can go a long way for our grip and our back. Let's aim for 2-3 sets.